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Build through 3 sets and stay at the same weight for sets 3,4,&5. If you can build into your typical 75% or so that would be ideal for all 5 sets.
5 sets (1 Set every 5:00)
20/15 calorie row (OR 200m Run)
15 thrusters 95/65
5 bar muscle ups (OR 5 burpee pull up)
15/12 calorie row (OR 150m Run)
12 thrusters 75/55
5 banded bar muscle up (OR 5 burpee pull up)
For the calorie row make sure to get the fan moving fast off the start, settle into a pace and wind down the last few calories. Goal is sub 1 minute on the row. The thrusters will be tough after the row but push for unbroken sets. Breathe at the top of each rep and don’t stop squatting. Squeeze your hips through extensions to help propel the bar overhead. Goal for Bar Muscle Ups is unbroken so be aggressive with the turn over on the bar. At the top of each rep make sure to relax your grip.